I've made available the 3 main CrossFIt documents:

Understanding CrossFit

 What is Fitness

CrossFit Foundations

downloadable by everyone, not just registered users. 

Flow Fit I using the Level of difficulty appropriate to your ability to correctly perform the particular movement. Time - 18mins.

The focus is on improving your quality of movement, especially the butt to calf squat. If you can't go 18mins, break it up into smaller chunks with a short rest in between. 6 minutes of Flow Fit, 3 mins of rest and repeat twice more or 9 minutes of Flow Fit 5 minutes of rest and repeat once.

If you have rings or a low bar (3 to 4 feet off the floor), do hanging rows (also called reverse pushups or ring rows). Hang from under the bar, elevate the feet, keep the back flat & abs tight and pull yourself up to touch your chest to the bar. Really focus on working the lats & feeling the shoulder blades retract. These will really help counteract all te forward pushing most people do (bench press, floor press, pushups)

Do 3 sets of 10 while maintaining the flat back. If you can't do the reps then drop to 3 sets of 5. If that is too hard, do the best you can and do 5 to 10 reps resting as needed.

Workout of the day 

Betty uses the same size bells for all 3 exercises. To me, swinging with the same size bell I use for presses and snatches was too easy. The swings became a rest. To crank it up a notch we will use 3 progressively heavier bells

As fast as possible in 20 minutes

3 bells, light (press for 5 reps), medium (snatch for 10 reps),heavy (swing for 15 reps)

press 5 each arm

snatch 10 each arm

swing 15 each arm

No rest. If you have to you may drop the weight on the swings to the medium bell. Try to stick with the weights you started with.

You should shoot for 10 times through, that's 1 round every 2 minutes.

Bonus rounds 5 pullups (or ring rows), ab wheel rollouts 3x5

Enjoy 

Happy Thanksgiving everyone. Try not to overindulge this weekend. I was reading on another blog yesterday that people gain about 10lbs during the holiday season!!! It is crucial at this time of year to stick close to your diet and make sure you get at least 3 good workouts in every week.

It's easy to blow off a training session with excuses of family being in town or parties to attend, shopping to do, etc... Make time for your training sessions!!!

There were 3 dedicated souls that came to my Turkey day session and they worked hard but we also had a blast.

swings 2 mins total : 30secs 2 hands, 30 sec L, 30secs R, 30 secs alternating

rest

Bottom to Bottom Tabata squats. 20secs squat, 10 sec of rest at the BOTTOM position. but not rock bottom. keep the tension on the legs. 4 minutes all together.

rest

AOS Test: TGU up, then 30 secs each staying with one arm the until the figure 8s.

high pull/snatch combo

press

front squat

cleans

swings

figure 8 with hold

at the end of the figure 8 with hold switch to the other and reverse the order (swings, cleans, front squat, press, high pull/snatch, then get back down)

rest

ab wheel rollouts

rest

pullups

ball slams

Some light stretching and done for the day

CrossFit Level 1 – Day 2

I slept soundly despite the fact that my hotel room was right across from the hotel’s bar/restaurant. I could feel the bass line.

There is something off in my right knee, it feels a little swollen inside. I must have tweaked it doing those thrusters. I was wearing shoes and I’m not used to lifting in them. I remember my weight shifting forwards towards the end of the workout. (It’s still off Tuesday)

It was cold and rainy this morning and I was dreading having to be out in that crap doing burpees or something worse.

When I got to the gym Buddy Lee (www.buddyleejumpropes.com ), the jump rope legend, was finishing his two hour workshop on, what else, jumping rope. It was free to any of use who wanted to attend. I’d rather sleep.

CrossFit Level 1 Day 1 - Pittsbugh, Pa

I got up about 7am, showered and went to the hotels’ breakfast bar which was loaded with nothing but crap: bagels, donuts, English muffins, cereal. They did have hard boiled eggs so I grabbed 3 and a cup of nasty coffee and went back to the room. I ate and left for the venue.

Google maps on my Blackberry showed the location was only about 10 minutes away and a fairly easy drive. As I was looking for it I found a little espresso bar so I stopped and got a double shot. J. Now we’re moving!

Went further down and reached the area known as Verona. The street signs are hard to find. They are mounted on wooden posts written vertically and in need of painting. I found the first turnoff but missed the second and wound up doubling back. Going down an alley I saw a big Hummer with the Pittsburgh CrossFit logo on it and saw a bunch of people in green CrossFit Ts who turned out to be the trainers.

Here’s a pic of part of the facility, this is about ½ of it. The have ropes and netting hanging from the ceiling and a climbing wall. It’s a really nice facility.

 Intense interval training has been shown to raise your base metabolic rate for up to 38 hours after a workout. This phenomenon is known as EPOC or excess post-exercise oxygen consumption. This means that the fat burning continues long after the actual training session is finished. To this end you should seriously think about doing a hard work-out a few hours before your Thanksgiving feast. The same goes for Christmas day and New Year's Day (or Eve).

 Even if it is a 20 min body-weight circuit or swings, snatches and deadlifts. Do something to get your body moving before you eat and it will help minimize the damage you are doing to your fat loss goals.

This type of bike ride will work your abs like mad!  

 
Lie flat with one hand behind head the other on your belly. Both legs are lifted about 6 inches off the ground and straight. Now bring the elbow of the arm that is behind your head to the opposite knee and back down. Do it as fast as possible for 30 seconds then switch.

Most people cheat by pulling their knee up to meet the elbow. You should bring the entire shoulder off the floor so the elbow meets the knee at the hip line or lower.